Athlete of the Month

 Congratulations Theresa!!!

Hometown: Springfield, MO

Current Location: King of Prussia, PA                                               

Age: 41

Occupation: Water Resource Consultant, which basically means I help water utilities find more water (groundwater mostly) and plan for future water needs.

College: Saint Louis University (Go Billikens!)

How long have you been a CrossFitter? 9 months.

Did you ever play sports? I was a swimmer in HS and college. Then sometime after college, I started having shoulder trouble so I started running to mix things up a little. Now I dabble in triathlons.

Got some cool (or uncool) hobbies you'd like to share? I really love birding and hunting for bugs and amphibians, which really just means I like to hike around in the woods.

What is your biggest achievement at CrossFit? Pull-ups! Even before I started CrossFit, I was working on pull-ups, but I didn’t get very far by myself. Four or five months after starting CrossFit, I got my first kipping pullups and now I can do one strict pull-up. I’m still working my way to my goal of 3 strict pullups, but the progress feels great.

What do you feel that you still need to work on? So many things come to mind, but overall strength is a big one. I also really need to work on my form for the Olympic lifts.

Goals for the rest of this year? I want to be able to string more pull-ups of all kinds. I’d also like to get better at double-unders.

What's your favorite WOD? Cindy or Kelly

How about your favorite food/snacks? I really love banana with peanut butter as a snack, but honestly, coffee and beer are my two favorite things.

What is the craziest workout outside of CF you have ever done? I once did a mountain challenge where we hiked for over 20 hours and hit 3 peaks. Hiking in the dark is quite an experience.

What’s your least favorite WOD? Grace or Isabel…I really need to work on my form.

Favorite lift/movement? I’m really in love with rope climbing. I guess it makes me feels like a kid. I also really love anything on the bar.

What’s your least favorite lift/movement? Probably cleans, but I’m determined to like them……someday. Oh, and rowing. I really dislike rowing and I have no determination to change that.

What skill are you planning working on in the new year 2016 the most? I would like to learn butterfly pullups this coming year.

What’s your favorite piece of workout "gear"? I don’t really have much gear so let’s say the shoes that I’m going to get for Christmas.

What would you say is your biggest improvement since starting CF? Overall, I just feel better and stronger. I think my body just works better now (at least, when I’m not crawling up the stairs after a workout). Also, CF has helped improve both my swimming and running immensely.

Who is your favorite coach? I appreciate every coach at KoP! I feel like I learn something different from each one. I still have so much to learn, so I am really thankful for all of the coaching knowledge

PR's to mention? Goals Reached? Nutrition highlights?.I have to mention my 8-foot wall climb! That was a really awesome moment for me. Thank you, Jason, for pushing me that day!

I’m really thankful for the people I’ve met at CrossFit KoP. I’m so excited to come work out every day and a large part of that is because of the friends I’ve made. The comradery is what makes everything really fun….even at 6am.

American Open Championships

Good Luck to Coach Keith who Qualified for the 2015 American Open, happening this week, December 3-6 2015 in Reno, Nevada.

This is the largest international meet held yearly in the United States.

Keith will be competing in the 77kg E session

He qualified at the Bridgeport Barbell Club Classic with a 240 Kg qualifying total in the Snatch and Clean and Jerk. There will be over 900 athletes competing.

GOOD LUCK from CrossFit KoP and the Bridgeport Barbell Club!

W.O.D. 12.1.15

On a 15 minute clock
750m Row 
then with the remaining time:
 3 Hang Power Snatch (75/115) 
6 Overhead Squats
12 Box Jump Over (20/24")*

*or jump up and over

Coaches Notes: 
Aim to complete the row with fuel left in the tank to attack the AMRAP with around 12mins left. Set a "mini" goal on the Hang Snatch into the Overhead Squat to hang onto the bar if you can.

Record results as total rounds + reps of the AMRAP

Day 1 Advent Calendar:
Max Air Squats in 60 Seconds. Range of Motion standard= Must go below parallel and stand fully up at the top.

"Never get tired of doing little things for others. Sometimes, those little things occupy the biggest part of their hearts."
— Unknown


W.O.D. 11.30.15

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

 "Holleyman" -- Test Day Record Results
30 rounds for time of: 
5 Wall ball shots, 14/20 pound ball to 9/10 ft
3 Handstand push-ups 
155/225 pound Power clean, 1 rep

Compare to:
(2.8.15) or (5.30.15)or (8.29.15)

Service to others is the rent you pay for your room here on earth.
 — Mohammed Ali



W.O.D. 11.29.15

Five rounds for time of: 
5 Deadlifts (185/275#)
10 Burpee pull-ups

Today's Classes:
10:00AM CrossFit Class, 11:00 Open Strength, ALL classes are in the Annex. No Kids class today.

Normal class schedule resumes tomorrow. 

When you cease to make a contribution, you begin to die.
 — Eleanor Roosevelt


W.O.D. 11.28.15

Push Jerk

Split Jerk 

Back Squat 

Today's Classes:
10:00AM CrossFit Class, 11:00 Open Strength, ALL classes are in the Annex. No Kids class today. 

I feel that the greatest reward for doing is the opportunity to do more.
— Dr. Jonas Salk


W.O.D. 11.27.15

"The Beach Assault" 
Row to shore-1000M row 
Ascend the cliff-5 rope climbs 
Attack the objective-100 burpees and 100 wall balls (14#/20#) to (9/10ft)
Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB) Descend the cliff- 5 rope climbs 
Extraction-1000M row 

 *This will be completed in teams of 2. If the number of participants in each class is not even we will determine how many athletes are on each team. One athlete works at a time.

Community Notes:
Today's classes, Friday, November 27th: 
Daily WOD- 9:30am, 12:15pm Express 
(No Early AM or Evening Classes) 
Open Strength- 10:30am-1:00pm 

"The true meaning of life is to plant trees, under whose shade you do not expect to sit."
 — Nelson Henderson


W.O.D. 11.26.15

Join us at 8:00AM for the AMAZING RACE!

This Race/Scavenger Hunt is for EVERYONE, it will take you around the streets of Bridgeport in an adventure you don't want to miss. Friends and Family are welcome, this is a FREE class and will certainly be a lot of FUN.

Happy Thanksgiving!

It takes each of us to make a difference for all of us.
 — Jackie Mutcheson

The CrossFit KoP Advent Calendar

Your Coaches at CrossFit KoP are excited to announce the latest challenge.

The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season.

Well...here at CrossFit KoP you will receive a Mini-CrossFit Challenge each day from December 1st through the 25th. The challenge will be posted on the blog at 10PM the night before along with the WOD. You will have from 6AM until the gym closes that night to complete the challenge.  There will be a spot on the board each day for the results (similar to the Air Assault Bike Challenge). The winner each day will receive a raffle ticket and will be able to choose the raffle of their choice.  Some days there will be more than one winner and we will have different categories, Female/Male, Scaled/ RX. The raffle winners will be drawn on December 25th!

A few of the Raffles will be:

Steve's Paleo Treats Basket

Holiday Spirits Basket

CrossFit KoP Basket

Photography Session with Ryan Samson

One night of Babysitting

All Occasion Handmade Greeting Card basket

1 hour Personal Training Session with your Favorite CFKoP Coach

1 hour body work with Jonathan

1 hour private Yoga Session with Tori

and more...


W.O.D. 11.25.15

Max Height Box Jump
*Take as many attempts as necessary

"2 Minute Drills"
High WallBalls (14/20# to 10/11ft)
Knees to Elbows
Air Assault Bike

Complete 2 Minutes of the above exercises with 1:00 minute rest between each. Record number of total reps for each exercise within the 2:00 Minutes.

A trip down memory lane:
Every curious where CrossFit KoP began? Thank you to everyone who made our journey possible since 2008 and continue to support CFKoP.  Click here to see what our first two boxes looked like and to view the video of our move, you never know when you will need some CFKoP history (*Hint the Amazing Race).

Today's Classes- Wednesday, November 25th:
Daily WOD- 6am, 9:30am, 12:15pm Express, 4:30pm, 5:30pm, 6:30pm (no 7:30pm class) 
Open Strength- 6:30am, 5:30pm

The best things in life aren’t things.
 — Art Buchwald